Drills for Skills – Speed, Agility, Quickness; W Drill

Speed Training | Sprint Speed | Run Faster

1st Step
Squat Jump to Sprint x4 – Start with your feel a little wider than shoulder width. Squat down, explode up in the air. As you land sprint 15 meters
Kneeling Starts x3 – Start down on one knee in a kneeling position and pop up and sprint 15 meters
Pop Up Sprints x4 – Start in a down push-up position, pop up to your feet and sprint 15 meters
Knee Up Sprints x3 – Start with both knees on the ground, jump up to both feet and immediatly sprint 15 meters
Speed

Flying 30's x5 (85 percent)
Course is 45 meters
Start off jogging, by the time you hit 15 meters you should be sprinting at 85% of your top speed and hold it for the remaining 30 meters
Light jog back to the start line.
30 Meter Sprints x3 (85 percent)
From a normal starting position, sprint 30 yards @ 85%